Mar 17, 2024

Monday March 18 - Saturday March 23, 2024

Monday March 18

 

Part A

 

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Run 800m

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m

 

Tuesday March 19

 

Part A

 

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 Rounds

15 Deadlifts (225/155)

15 Burpee Over Bar

 

Wednesday March 20

 

Part A

 

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 sets 

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row

-Rest 3:00 between sets-

 

Thursday March 21

 

Part A

 

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (50/35)

50 Double Unders

25ft Single Dumbbell Walking Lunge (50/35) 

15/12 Calorie Air Bike/Row

 

Friday March 22

 

Part A


3 rounds not for time

 

2 rope climbs

4 Strict HSPU

8KB Turkish Get Ups

10 DB Front Squats

 

Part B

 

For time:

1-2-3-4-5-6-7-8

Power Cleans (185/125)

Wall Walks

 

Saturday March 23

 

Teams of 2

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

50 Burpee Box Get Overs (30/24)

400m Dumbbell Farmer Carry (70s/50s)

50 Burpee Box Get Overs (30/24)

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

 

All reps split between partners with one partner working at a time.

Mar 10, 2024

Monday March 11 - Saturday March 16, 2024

Monday March 11

 

Part A

 

4 Rounds

 

12 DB Chest Fly

10 DB Skull Crushers

 

-Rest 1 min between rounds-

 

Part B

 

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

 

Tuesday March 12

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps 

* Can build across sets, but should not exceed 75% of 1RM

 

Part B

 

5 Rounds

50 Double Unders

8 Double Dumbbell Snatches (2x50/35)

 

Wednesday March 13

 

Part A

 

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

 

Part B

 

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2x50/2x35)

 

Thursday March 14

 

Part A

 

4 Rounds

 

12 GHD Nordic (Hamstring) Curl

15 Seated Dumbbell Calf Raise

-Rest 1 min between rounds-

 

Part B

 

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

 

Friday March 15

5:30pm clsss today cancelled for Open WODS.  Plese join tonight, starting at 5:30pm, for 24.3.  And stay for Pot Luck style dinner and BYOB Open WOD celebration togather after.

 

Part A

 

4 Rounds

 

12 Ring Y Raise

10 Standing KB Crush Grip French Press

 

-Rest 1 min between rounds-

 

Part B

 

21-15-9 

Pull-ups

15-12-9

Bar Facing Burpees

-Rest 5:00-

21-15-9

Hang Clean and Jerks (95/65)

15-12-9

Bar Facing Burpees

 

Saturday March 16

No scheduled class this morning.  Come and complete 24.3, or do the programmed wod on your own.

 

Part A

 

4 rounds:

 

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Split Stance DB Romanian Deadlift @ moderate weight

15 Overhead Plate Situps

15 KB Side Bends (each side)

15 Pulse Ups

 

*Rest 3 minutes b/t rounds

 

Part B

 

Teams of 2

5 sets each 

P1 - 400m Run

P2 - Max Meter Row

Mar 3, 2024

Monday March 4 - Saturday March 9, 2024

Monday March 4

 

Part A

 

4 Rounds

 

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) 

-Rest 1 min b/t rounds-

 

Part B

 

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

 

Tuesday March 5

 

Part A

 

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

 

Part B

 

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

 

Wednesday March 6

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Clean and Jerks at 60-75%

* Can drop and reset between reps.

 

Part B

 

Every minute on the minute for 6 minutes:

Odd: 15 Wall balls (20/14) 

Even: 12/10 Calorie Air Bike / Row

 

-rest 2:00 -

 

Every minute on the minute for 6 minutes:

Odd: 10 Thrusters (95/65)

Even: 12/10 Calorie Air Bike / Row

 

Thursday March 7

 

Part A

 

4 Rounds

 

12 Plate Front Raise

10 Seated Alternating DB Curl

 

-Rest 1 min b/t rounds-

 

Part B

 

15:00 AMRAP:

200m Run

15 Kettlebell Swings (53/35)

10 Burpees

 

Friday March 8

 

Choose between Option A or Part B, plus do what you need to prep/mibilize for Open Wod 24.2

 

Option A

 

21-15-9

Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-

21-15-9

Deadlift (205/135)

Bench Press (135/95)

 

Option B

 

3 Rounds (complete 15-12-9 x three times)

15/12 Calorie Air Bike

12 Double Dumbbell Front Squats (50s/35s)

9 Handstand Push Ups

 

Saturday March 9

 

No classes today.  Open WOD heats start at 9am.

Feb 25, 2024

Monday Feb 26 - Saturday March 2, 2024

Monday Feb 26

 

Part A

 

5 sets of 5 Deadlifts  @ 70% - every 2 min

 

Part B

 

15-12-9-6

Calorie Row

Deadlifts (155/105)

Strict Handstand Push ups

 

Tuesday Feb 27

 

Part A

 

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2

 

Wednesday Feb 28

 

Part A

 

5 sets of 5 Bench Press @70%  - every 2 min

 

Part B

 

2 sets 

27-21-15 (21-16-12 for women)

Calorie Ski or Row

Push-Ups

-Rest 5:00 between sets.-

(the female reps apply only to the calories)

 

Thursday Feb 29

 

Part A

 

5 sets of 5 Back Squats @70% - every 2 min

 

Part B

 

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

 

Friday March 1

 

Choose today between Part A and Part B, and spend some time working necessary skills and mobility in preparation for Open Wod 24.1 tomorrow morning.


Part A

 

2 Rounds

5:00 Air Bike calories

4:00 Row calories

3:00 Run (each 50m counts as 1 rep)

2:00 Ski calories

1:00 Box Step Ups (20”)

 

Part B

 

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle Ups or banded transitions

14 min CAP

 

Saturday March 2

 

OPEN WOD 24.1 – no scheduled classes.  Open WOD heats start at 9am

Feb 18, 2024

Monday Feb 19 - Saturday Feb 24, 2024

MONDAY FEBRUARY 19 

Open gym - no scheduled programming 

 

Optional WOD

Part A

10 sets of 3 Bench Press @67.5% of Heavy Single

 

* Complete a set Every Minute *

 

Part B

 

4 Rounds 

 

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

 

-rest 1:00 between sets-

 

TUESDAY FEBRUARY 20

 

Part A

 

Every Minute x 10

 

5 Power Clean and Push

Jerks (+15lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

5 Rounds

 

10 Shuttle Runs

15/12 Calorie Row

25ft Handstand Walk (Or 2 Wall Walks)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

 

WEDNESDAY FEBRUARY 21

 

Part A

 

10 sets of 3 Back Squats @67.5% of 1RM

* Complete a set Every Minute *

 

Part B

 

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

 

THURSDAY FEBRUARY 22 

 

Part A

 

10 sets of 3 Deadlifts @67.5% of 1 RM 

* Complete a set Every Minute *

 

Part B

 

For Time:

5-10-15-20-25-30-35-40-

45-50-45-40-35-30-25-20-

15-10-5:

Unbroken Double Unders

* Each set of double unders must be unbroken. If you trip,restart that set, not the entire workout.

 

Part C

 

4 sets:

15 Pulse Ups

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 between sets 

 

FRIDAY FEBRUARY 23

 

Part A

 

Open 15.5

 

27-21-15-9

Calorie Row

Thrusters (95/65)

 

Part B 

 

4 Rounds

10 Single Leg DB Hip Thrust (each side) @ moderate weight

12 Barbell Romanian Deadlift @ moderate weight –

maintain quality

-Rest 1 min b/t rounds-

 

SATURDAY FEBRUARY 24

 

Part A

 

5 sets

:45 on/:15 off

1. Row/Bike/Ski Calories

2. Wall Walks

3. Row/Bike/Ski Calories

4. Power Cleans (135/95)

5. Recovery shuttle runs

 

* Scoring: keep a running total for stations 1-4. Station; 5 is recovery and not scored

 

Part B

 

Toes to Bar Skills

 

Advanced & Intermediate:

Death by Double Toes To Bar

minute 1: 2 Toes To Bar

minute 2: 4 Toes To Bar

minute 3: 6 Toes to Bar

**add 2 Toes to Bar each minute

until you can no longer continue

within the minute.

 

Beginner

Death by Double Hanging Knee

Raises

minute 1: 2 Hanging Knee Raises

minute 2: 4 Hanging Knee Raises

minute 3: Hanging Knee Raises

**add 2 Hanging Knee Raises each

minute until you can no longer

continue within the minute.

Score is rep number of last round

successfully completed + reps into

next round.

Feb 11, 2024

Monday Feb 12 - Saturday Feb 17, 2024

Monday Feb 12

 

Part A

 

Every Minute x 10 min

5 Power Snatch (+15 lbs total from last week)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

5 Sets:

4 Shuttle Runs

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

 

Tuesday Feb 13

 

Part A

 

5 sets x 2 Deadlifts @85%

 

Part B

 

Every 3:00 (5 sets)

10/8 Calorie Row

20 Wall Balls (20/14)

50 Double Unders

 

Wednesday Feb 14

 

Part A

 

5 sets x 2 Back Squats @85%

 

Part B

 

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s (Or V-Ups)

Kettlebell Box Step Ups (20) (53/35)

 

Thursday Feb 15

 

Part A

 

5 sets x 2 Bench Press @85%

 

Part B

 

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

 

Part C

 

EMOM 6 Minutes

Odd Minute: 3-5 Strict Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

 

Friday Feb 16

 

Part A

 

4 Rounds

 

10 Reverse Grip Incline Dumbbell Bench Press 

12 Resistance Band Chest Fly – High to Low 

10 Double DB Skull Crushers 

 

-Rest 2 minutes between rounds-

 

Part B

 

Open WOD 20.1

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

 

Saturday Feb 17

 

Part A

 

4 rounds:

 

10 Deficit Sumo DB/KB Deadlift

10 GHD Hip Raise

10 Single leg DB Romanian Deadlift (each side)

7 Alligator Rolls (each side)

10 Standing Banded Pallof Press (each side)

 

Part B

 

5 sets

2 min AMRAP with 2 min rests

50ft Single Dumbbell Walking Lunge (50/35)

12 Toes to Bar

Max Calorie Air Bike in the remaining time

Feb 4, 2024

Monday Feb 5 - Saturday Feb 10, 2024

Monday Feb 5

 

Today we remember our good friend and long-time member, Chris Thompson.  Chris has been a member at Natural High CrossFit for over 13 years, but way beyond that, he’s been a friend, father figure, confidant, advisor and conversation partner for us all.  Whether it was conquering WODs, cheering on fellow athletes, or sharing post-workout chats, Chris embodied the true spirit of community.  Chris loved to ‘have a chat’ and we have all greatly benefited from the wisdom of his incredible life experiences.  He will be remembered for his kindness, adventurous spirit, passion, and unwavering commitment to self-improvement as well as his big heart.  Chris was taken from us suddenly while doing what he loved so much; travelling.  We are sending all of our love today to his amazing wife, Anne, and his two daughters, Claire and Erin, as well as the rest of his family.  Chris, your CrossFit family will carry your memory in every rep, every PR, and every moment of camaraderie.  Your passion for fitness was surpassed only by your ability to uplift those around you and we thank you for this gift.  May you find eternal peace dear friend as we work to honour you by carrying your light and warmth forward to all who enter our the Box. Chris you’ll be missed by this community and remembered always.



Part A

 

5 sets x 3 Deadlifts @80%

Every 2.5 min

 

Part B

 

Please join us for one memorial burpee for each year of Chris’ life in memory of a great man and friend.

 

78 Burpees for time!!

 

Part C

 

7:00 AMRAP

7 Hang Power Snatch (95/65)

7 Box Jump Overs (30/24)

 

Tuesday Feb 6

 

Part A

 

5 sets x 3 Back Squats @80%

Every 2 min

 

Part B

 

4 Rounds

15/12 Calorie Row

15 Toes to Bar 

100ft Farmer Carry 70s/50s

5 Bar Muscle Ups

 

Part C

 

Mini Mobility Session

 

2 rounds

 

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

 

Wednesday Feb 7

 

Part A

 

5 sets x 3 Bench Press @80%

Every 2 min

 

Part B

 

5 sets - new set starts every 4 min

3 min cap per rounds (i.e. 3 min work : 1 min rest per round)


5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs


 

Thursday Feb 8

 

Part A

 

Every Minute (10:00)

5 Power Clean and Push Jerks (+10lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

 

Part C

 

Mini Mobility Session

 

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

 

Friday Feb 9

 

Part A

 

“The GHOST”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double Unders

-Rest 1:00 between rounds-

 

Part B

 

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

 

-Rest 1 min between rounds-

 

Saturday Feb 10

 

Part A

 

"Big Brad"

Teams of 2

30:00 AMRAP

150 Double Unders (Split)

100ft Walking Lunge (Together)

50 Alt Dumbbell Snatches (50/35) (Split)

25 Bar Muscle Ups (Or Burpee Pull Ups) (Split)

 

Part B

 

4 sets: 

15 Strict Hanging Leg Raises

50ft Single DB Overhead Carry (Left– as heavy as possible)

50ft Single DB Overhead Carry (Right – as heavy as possible)

10 V-ups + Alt. V-Ups (R + L + Both=1)

50ft Single DB Overhead Carry (Left– as heavy as possible)

50ft Single DB Overhead Carry (Right – as heavy as possible)